wodify-daily
Thursday, Sep 24, 2020
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharing

Warmup
Shoulder Circuit:
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent-Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps

Then…

A.
Two sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds

Aerobic Capacity
5 Rounds
1) Push Press (12 Seconds)

2) Behind Neck Strict Press w/PVC (48 Seconds)

Skill Prep
EMOM X 4

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS

2) 3 Power Snatch + 3 Snatch Balance

3) 3 Snatch + 3 Snatch grip Push Press

4) 5 Spitz Snatch

Skill/Strength
Snatch High Pull + Power Snatch

65% 5 x (1+1)

Increase 5% each week

* % of latest heavy single

10 min Cap

Skill/Strength
Heaving Snatch Balance

Week 1: Work at 75% of 1RM Snatch for 3×3.
Week 2: Work at 80% of 1RM Snatch for 3×3.
Week 3: Work at 85% of 1RM Snatch for 3×2.
Week 4: Work at 88% of 1RM Snatch for 3×1.

Megan
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders

Cash Out
Plate crunch
2 x 10
Russian twist
2 x 10
V-ups
2 x 10
Planks
2 x :60

*superset

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